I want to run a 2:10 for the 800?

Question

a few days ago i ran a 2:20

this was with a 65 second first lap

and no one close enough to really push me on the second lap

my goal in the 800 is to get down to a 2:10

by next year most likely

because there's only about 4 weeks left in the season

what are some really good workouts

or training schedules that will help me with this

i need all the help i can get =]

any answers are welcome

i'm not one to picky....

if it helps to know my other times:

-i run 400s constantly in 62

and my first 200 for that is almost always in 28

-also, my mile time is a 5:27

but i've only run it twice

-for the 1000 i'm right around a 3min

Answer 1

Your 400 time does not translate to a 2:10 800.

You need to work on your stress eendurance, running 28 for the first 200 and then running 62 for the 400 means you are slowing down too much.

If you ran 65 for the first 400 and then ran 75 for the second 400 you are slowing down much more than you should.

You need to do 50% endurance work and 50% anaerobic or speed work, which should be from 200 to 450 at your projected race pace.

Run cross country to work on your strength and endurance, continue to do a tempo run each week, along with repeat 400s.

You must train your body to be able to run back to back 400s in 65 to reach your goal.

The race is broken into 4 equal parts, run each 200 at the same speed, at 32.

It becomes more difficult with each one, the third being the most difficult.

In the early pre season you can do intervals of 1000 trying to run evenly.

Run the 450 or 500 coming through the 400 about 5 seconds slower than you could run the 400 race at that date, then run the last segment at the same speed.

Answer 2

he's right, you went out way too fast. I'll bet your first 200 was faster than 32 too. You can improve your 800 with more even running, but you're not strong enough for 210